PCOS (Polycystic Ovary Syndrome) has become a common hormonal disorder for women. Approx 5-10% of women around the globe have PCOS and more than 50% of them are overweight. So, if you have PCOS and you are struggling to lose some weight then you are not alone, many other females are also trying to be fit with PCOS.
Losing weight with PCOS is not as easy as it is in No-PCOS condition. Before reading about the weight loss tactics, first, look at the PCOS weight gain causes. PCOS affects insulin production in the body which causes weight gain. In PCOS, the body cells become resistant to insulin signals and produce more insulin. Too much production of insulin results in fat storage and weight gain. In short, PCOS makes you hungrier and make your weight loss journey more difficult.
As we have already mentioned that PCOS is a common medical condition and many women with PCOS are struggling to lose weight, so in this article, we will focus on how to lose weight with PCOS without medication. Here, we have included all practices and food habits that can help you to lose weight.
Tips for Losing Weight with PCOS
Usually, doctors and health care specialists’ first advice to a lady with PCOS is to lose weight. They also know that it is not easy for the lady to lose weight because her body is not ready to leave the fat storage cells, but still, weight loss is a must to beat PCOS.
If you have PCOS and you are tired of following the tasteless diet and failed to stick on it then here we have some practical and easy to follow tips for you. The below-mentioned tips can help you to reduce your weight with PCOS. Let’s have a look at helpful tips for losing weight with PCOS.
#1 Count your Calorie intake
If you have PCOS or not, the weight loss journey always starts with controlling the calorie intake. Restricting your calories for weight loss makes sense but becoming passive about it should be avoided. For an overweight woman with PCOS, consuming 1200-1500 calories per day is fine. In case you have started exercising or increased your physical activity then you will have to increase your calories intake as well.
Sometimes women with PCOS keep counting their calorie without noticing their physical work, which may show some positive result for some time, but it actually affects the body in the long run. Stop yourself from calorie intake once you consume 1800 calories in a day. Although 1200-1500 calories are must for your body.
#2 Do not skip your Breakfast, Ever !
There is a famous quote about breakfast that says, “Eat your Breakfast like a King.” If you have PCOS, then apply this in your life and drop the idea of skipping the breakfast for weight loss. Your breakfast is your first meal of the day and skipping it can cause you inflammation and other issues.
For the sake of eating something in breakfast consuming burger or anything unhealthy is not suggested. As we said earlier, it’s the first meal of the day so its nutrition value should be higher. Eggs and smoothly is a healthy option that you can include in your breakfast. Losing weight with PCOS is not easy, and you can never achieve it by skipping your meals.
#3 working out is a must
If you are trying hard for losing weight with PCOS and counting each calorie but still you are not getting the desired results, lack of physical activity can be a reason behind that. When you have PCOS then you will have to focus on two things majorly; manage the insulin resistance and increase the muscle mass. In the next tip, you will get to know about the insulin resistance, and now we will talk about increased muscle mass.
More muscle mass means better metabolism, which can help you to handle more carbs and glucose easily. To increase muscle mass, you will have to start working out. The motive of your work out or physical exercise should not be weight loss but to be more fit and healthy. You can choose cardio for weight loss and to increase body mass. Whatever you chose, should not stress your body.
#4 Manage Insulin Resistance
High insulin is a major driver of PCOS. Thus it becomes important to manage insulin resistance. In PCOS, the insulin level is usually high and to lower it down, you need to keep an eye on your diet. Foods high in fiber and low in refined carbohydrates can help to lower down the insulin level. Sixty minutes of exercises in a day can also manage insulin resistance. Some medicines are also available that can manage insulin resistance, but you need to take advise of your doctor before opting the medicine option.
#5 Be Stress-free
Stress is the reason for many health-related issues, and one of them is weight. When you are stressed, your body starts to store more fat and in the case of PCOS things becomes worse. The hunger hormones of a woman with PCOS are always high, and if the body starts storing more fat, then body weight has to rise. So, it’s suggested not to take much stress especially when you have PCOS. Meditation can help you to lead a stress-free life.
#6 Say No to dieting and yes to healthy food
When you think about reducing body weight then dieting is the first thing that comes in your mind. Dieting may help you reduce your weight in NO-PCOS condition, but with PCOS, you will have to be extra careful about your diet. Instead of dieting, start consuming nutritious, full of fiber and protein food. Junk food and binge eating can make the situation worse so stay away from them. Include spinach, egg, and omega-3 rich food in your daily meal to reduce weight caused by PCOS.
Summing it up
Weight loss journey with PCOS has some extra hurdles and to overcome it; you will have to stick to a healthy lifestyle. Take some help from our suggestions on PCOS weight loss diet and exercise and start your journey to be fit.
You can have a diet chart and write what to eat and what to avoid in it. Apart from being cautious about your daily intake, you will have to be careful about your lifestyle too. Include meditation to beat stress and physical exercise to beat the fat cells and experience a healthy difference.